Sept 13, 2018

 

a) WARM UP:

3 rounds of:

  • Side shuffle to the end of the gym and back – swing your arms as you go down the gym
  • 10 air squats
  • 10 scap pushups
  • :30 sec pec door stretch
b) STRENGTH:

Bench Press

  • 1 minute to bench press 50% x 10 reps

1 minute rest

  • 2 minutes to bench press 65% x 20 reps

2 minutes rest

  • 3 minutes to bench press 80% x 30 reps

3 minutes rest

  • 4 minute amrap bench press @ 90%

If you fail to complete any sets within the allotted time continue with that weight until you’ve finished the set.  For example — if you have 6 reps left while doing 65% x 20, stick with that weight for the remaining sets.

c) WOD:

For Time:

  • 50 Burpee Sandbag To Shoulder

** you start with a burpee, then lift bag from ground to over shoulder, burpee, lift bag, etc.

** Time cap: 15 mins

Posted in WOD